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full body workout

Skill Level: Intermediate / Target Area(s): Abs, Biceps, Chest, Obliques, Triceps / Duration: 2 days

Day #1

Bench Press
Sets: 3 / Reps: 10, 10, 10

Dumbbell Fly
Sets: 3 / Reps: 10, 10, 10

Ball Crunch
Sets: 3 / Reps: 20, 30, 30

Notes:

Ab Pushdown
Sets: 3 / Reps: 30, 20, 10

Dumbbell Side Bend
Sets: 4 / Reps: 15, 15, 10, 10

Barbell Curl
Sets: 3

Notes:

Preacher Curl
Sets: 3 / Reps: 15, 10, 7

Reverse Barbell Curl
Sets: 3 / Reps: 10, 10, 10

Machine Tricep Extension (Palms in)
Sets: 3 / Reps: 10, 10, 10

Decline Barbell Tricep Extension
Sets: 3 / Reps: 10, 7, 7

Dumbbell Wrist Curl
Sets: 3 / Reps: 10, 10, 10

Reverse Barbell Wrist Curl
Sets: 3 / Reps: 15, 10, 7

Dumbbell Center Squat
Sets: 3 / Reps: 15, 10, 10

Dumbbell Split Squat
Sets: 3 / Reps: 10, 10, 10

Twister Machine
Sets: 3 / Reps: 15, 15, 10

Notes:

Day #2

Rest Day

5/3/1 Training Days for Week 2 on 8/24/2010 by Christian D. Allen
Skill Level: Intermediate
Target Area(s): Abs, Biceps, Chest, Forearms, Glutes, Hamstrings, Hips, Lats, Lower Back, Middle Back, Obliques, Quads, Rhomboids, Shoulders, Traps, Triceps
Duration: 7 days

5/3/1 Training Week 1 on 8/17/2010 by Christian D. Allen
Skill Level: Intermediate
Target Area(s): Abs, Biceps, Chest, Forearms, Glutes, Hamstrings, Hips, Lats, Lower Back, Middle Back, Obliques, Quads, Rhomboids, Shoulders, Triceps
Duration: 7 days

Combat Cardio A on 7/21/2010 by Grince2k9
Skill Level: Intermediate
Target Area(s): N/A
Duration: 2 days

Combat Fitness A on 7/21/2010 by Grince2k9
Skill Level: Intermediate
Target Area(s): Abs, Chest, Hamstrings, Obliques, Quads, Shoulders, Traps
Duration: Single Workout

Sean Cullen on 7/13/2010 by muscles1990
Skill Level: Intermediate
Target Area(s): Abs, Biceps, Calves, Chest, Forearms, Glutes, Hamstrings, Lower Back, Middle Back, Neck, Obliques, Quads, Rhomboids, Shoulders, Traps, Triceps
Duration: 260 days

Ryan's Ab Workout #1 by ryan
Skill Level: Intermediate
Target Area(s): Abs, Obliques
Duration: Single Workout

Leg Day by BrazilBadBoy
Skill Level: Advanced
Target Area(s): Glutes, Hamstrings, Hips, Lower Back, Obliques, Quads
Duration: Single Workout

Six-Pack in a month by ale28462846
Skill Level: Intermediate
Target Area(s): Abs
Duration: Single Workout

Great Abs Routine by MrJeromo
Skill Level: Intermediate
Target Area(s): Abs, Hamstrings, Quads
Duration: Single Workout

Ross's Chest Workout by R. Ross
Skill Level: Intermediate
Target Area(s): Chest, Glutes
Duration: Single Workout

Kaha	Basic Push-Up on 6/26/2010 rate it please:)
ale28462846	Six-Pack in a month on 5/23/2010 and rate it please
ale28462846	Six-Pack in a month on 5/23/2010 Thas what you gotta do man, please put this in your favorites recomend it
B3v1N	Six-Pack in a month on 5/23/2010 Thanks man I appreciate it should I do this every day
ale28462846	Six-Pack in a month on 5/22/2010 now is ready i put the excercise just follo the instructions

Workouts By Skill Level	Workouts By Target Area
Beginner Intermediate Advanced	Abs Biceps Calves Chest Forearms Glutes	Hamstrings Hips Lats Lower Back Middle Back Neck	Obliques Quads Rhomboids Shoulders Traps Triceps